Kettlebell Snatch!

This weeks class looked at the snatch, and the progressions for the snatch. First is the one arm swing, second is the shoulder pull, and finally punching through. This results in the KB landing gently on the forearm, and not swinging and crashing down, ouch!

The METCON this week was

20 KB Snatches (10 each side)
10 Box Jumps
50 Double Unders (150 Single Skips)
x3
 

 
We finished off with the Arm Bar Stretch, which is a great strengthening exercise for the shoulder and is also very good at increasing flexibility, the idea is to get the hip as close to the floor as possible, while keeping the Kettlebell vertical.  Once you have achieved hip to floor, try and get the chest to the floor!
 
Anton below with a 32kg Kettlebell!
 

 
There is no class next Saturday as I'm up at CrossFit 3D in Manchester for the first CrossFit Kids Certification in the UK!
 
Don't forget, you can get your "Do you swing?" T-shirts by following the B&HKC Tees link on the blog!